COACH JENNY SHOW- EPISODE 44 - COACH JENNY - The 7 Most Common Long Run Mistakes and How to Avoid Them

Jenny Hadfield, aka Coach Jenny, is a running and fitness expert and adventurepreneur who inspires every day mortals to run their best lives and earn beautiful views. She’s been called the coach of this generation. From her background in corporate fitness to becoming the co-founder of a large multi-sport training company, a best-selling author, and a popular Runner’s World columnist, Coach Jenny has influenced thousands of runners, walkers and fitness enthusiasts for over twenty years.

TIMELINE HIGHLIGHTS:

5:00 MISTAKE #1: RUNNING TOO FAR TOO SOON

6:57 MISTAKE #2: RUNNING TOO FAST

9:31 MISTAKE #3: RUNNING BY PACE AND NOT EFFORT

13:46 MISTAKE #4: TOO MANY LONG RUNS BACK TO BACK

17:09 MISTAKE #5: RUN NING TOO MANY MILES

19:24 MISTAKE #6: PLAYING LONG RUN CATCH-UP

22:06 MISTAKE #7: INADEQUATE OR EXCESSIVE SUGAR FUELING

 

KEY TAKEAWAYS:

You body doesn’t know pace, it knows effort. 

Run at a pace which allows you to have a conversation as you run.

Let your training plan flow naturally with the rhythm of your life. 

Target 30-60 grams of carbohydrates per hour for runs over an hour.

Keep it simple when fueling for endurance. 

 

ADDITIONAL RESOURCES:

COACH JENNY TRAINING PLANS 

COACH JENNY RUNNING VACATIONS

 

GUEST BIOGRAPHY:  COACH JENNY

Jenny holds a Bachelor’s Degree in Education and Health Promotion and a Master’s Degree in Exercise Science. Using what she learned in her years of coaching, Coach Jenny developed the Flow-Based Training System℠ that teaches runners to train with the rhythm of their body and their life to successfully reach their goals. 

Jenny has competed in running and adventure races all over the world including Mark Burnett’s Eco-Challenge Expedition Race, the Boston Marathon, the Antarctica Marathon, Rim-to-Rim at the Grand Canyon and the Inca Trail Marathon. Whether it’s through her writing, speaking, coaching, or adventure travel, Jenny Hadfield is one of the most influential and relatable health and fitness experts in the world.

 

Connect With Coach Jenny:

Official Website - Facebook - Twitter - YouTube

COACH JENNY - EPISODE 43 - GILAD JACOBS - Recover Like the Pro’s with NormaTec CEO Gilad Jacobs

Gilad Jacobs is the CEO of Boston-based NormaTec Industries, a global leader in medical and sports technology.  The son of NormaTec’s founder, Dr. Jacobs, Gilad saw incredible potential in harnessing the science behind his mother’s work, and customizing it to benefit athletes, leading him to grow it from a small medical device company into the revolutionary sports and medicine company that it is today.

I’ve used the Normatec Recovery System for years and I think it is the coolest recovery product around. In this episode, we talk about its origin in the medical world, how it made its way to the sports industry with pro endurance athletes, and how it works to help athletes recover and perform better.

TIMELINE HIGHLIGHTS:

1:41 HOW GILAD STARTED IN THE INDUSTRY

8:33 HOW LOWER COSTS BRINGS TECH TO MORE ATHLETES

14:21 NORMATEC PROTOCOL FOR WARM-UP vs RECOVERY

20:10 HOW NORMATEC COMPARES TO OTHER RECOVERY STRATEGIES

26:26 UTILIZING NORMATEC WHEN TRAVELING 

30:08 HOW PRO ATHLETE INPUT HAS SHAPED NORMATEC

33:26 NORMATEC’S USAGE IN THE MLB, NBA, & NHL

38:18 HOW CAN SOMEONE TEST NORMATEC FOR THEMSELVES?

41:10 WHAT ARE NORMATEC’S PLANS FOR THE FUTURE?

 

KEY TAKEAWAYS:

Rapid recovery technology is the next frontier of sports medicine.   You don’t have to be injured to utilize dynamic compression technology.   Increasing circulation through massage removes lactic acids, and metabolites. 

ADDITIONAL RESOURCES:

https://www.normatecrecovery.com

GUEST BIOGRAPHY:  GILAD JACOBS

Mr. Gilad Jacobs serves as Vice President of Sports Medicine at NormaTec Industries, LP. Mr. Jacobs leads NormaTec's Sports Medicine division, which he established in 2007, and is responsible for sales to pro teams, top college and Olympic programs, and elite and amateur athletes. He completed an undergraduate degree in Communications at the University of Pittsburgh.

Connect With Gilad Jacobs:

Official Website - Facebook - Twitter - Instagram 

COACH JENNY SHOW - EPISODE 42 - Running Strong with Keith Hanson

Keith Hanson is the co-author of two books, the Hanson’s Marathon Method and the Hanson’s Half Marathon Method. Keith is co-founder of the Olympic Development Program - the Hanson’s-Brooks Distance Project and the Hanson’s Running Shop in Rochester Hills Michigan, where he and his brother Kevin train professional and amateur runners. 

 Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Linden and Brian Sell to successfully compete on the world's greatest running stage. And we certainly saw evidence of this in the Boston Marathon with Desi’s incredible win!

 TIMELINE HIGHLIGHTS:

1:05 - HOW KEITH BEGAN RUNNING

4:59 - TURNING RUNING INTO A BUSINESS

13:30 - BUILDING A COMMUNITY OF RUNNERS

15:47 - THE IMPORTANCE OF PATIENCE WITH YOUR TRAINING

20:49 - HOW DOES KEITH CHOOSE HIS ATHLETES?

28:54 - WHY MICHIGAN IS A GOOD BASE FOR TRAINING

33:35 - COURSE SIMULATION STRATEGIES

37:58 - DESI LINDEN’S 2018 BOSTON MARATHON STRATEGY

44:19 - KEITH HANSON’S TIPS FOR BEGINNER MARATHON RUNNERS

49:22 - ENERGY CONSERVATION STRATEGIES FOR MARATHONS 

 

KEY TAKEAWAYS:

Patience and persistence in training is essential, to realizing your potential.

Running a marathon isn’t about being fast, it’s about being efficient.

Runners MUST be smart in the first half of a marathon.

Worry about only controlling controllable factors.  

 

ADDITIONAL RESOURCES:

Hanson’s Running - Coaching Services

Hanson’s Marathon Method (Book)

Hanson’s Half-Marathon Method (Book)

Keith Hanson Runner’s World Interview

Marathon Training, Minus the Long Run (NY Times)

 

GUEST BIOGRAPHY:  KEITH HANSON

Education: Michigan State Univeristy – Graduated 1987 Bachelor of Arts

Materials and Logistics Management

 

Running Background

Completed Detroit Free Press Marathon 1978 at age of 13 in 3:20:01 and

Maryland Marathon 1979 at 14 in 2:59:29.

High School personal bests of 9:39 3200 meter

Collegiate Michigan State University 3000 8:23 5000 14:36 10000 30:36

Captain Cross Country 1986 and 1987

 

Coaching

1995 – 1999 Harper Woods Notre Dame High School Cross Country Head coach

1999 – Current Coach of Hanson’s Running Shop Olympic Development program

 

Program Accomplishments

2001 USATF Club Team Champions

5 Individual qualifiers in 2001 US Track Championships

5 in Top 21 at 2000 US Cross Country winter championships

 

Connect With Keith Hanson Online:

Official Website - Facebook - Twitter - Instagram 

COACH JENNY - EPISODE 41 - Running Reinvented with ElliptiGO CEO Bryan Pate

In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy. 

Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.

 

TIMELINE HIGHLIGHTS:

0:43 HOW DID YOU GET STARTED IN ENDURANCE SPORTS?  

6:14 HOW DID ElliptiGO BEGIN?  

12:42 WHY ElliptiGO WAS DESIGNED FOR RUNNERS

18:06 HOW ElliptiGO CREATED A NEW INDUSTRY FOR RUNNERS

21:56 WHY  ELITE RUNNERS ARE USING ElliptiGO AS A PERFORMANCE TOOL

26:34 ElliptiGO’s BENEFITS FOR RUNNERS

28:00 HOW ElliptiGO EMPOWERS RUNNERS TO TRAIN LIKE CYCLISTS 

31:54 USING ElliptiGO FOR CLIMBING TRAINING IN FLAT ENVIRONMENTS

34:28 HOW THE ElliptiGO HAS EVOLVED OVER THE YEARS

43:40 ElliptiGO SUCCESS STORIES FOR EVERYDAY RUNNERS

46:50 THE EMERGING  ElliptiGO COMMUNITY

50:06  THE  COMMUNITY FUELED GROWTH OF ElliptiGO

54:18 HOW CAN SOMEONE TEST RIDE AN ElliptiGO?

 

KEY TAKEAWAYS:

ElliptiGO was designed to recreate the running experience without impact.

ElliptiGO can provide climbing training in flat environments. 

Lack of impact accelerates a runners recovery system.

 

ADDITIONAL RESOURCES:

Official ElliptiGO Website

 

GUEST BIOGRAPHY:  BRYAN PATE

Bryan earned a Bachelor’s of Science degree in Earth Systems from Stanford University in 1995. Upon graduation, he joined the U.S. Marine Corps. As a Marine Officer, Bryan led a platoon of Scout Snipers during a deployment to the Persian Gulf and also served as an intelligence officer on an admiral’s staff. After the Marines, Bryan accepted a strategic marketing position at semiconductor equipment manufacturer Palomar Technologies, Inc. While at Palomar, Bryan helped lead two new product development efforts. In 2002, Bryan left Palomar to attend Columbia Law School. After graduation he completed a one year federal court clerkship and then joined McKinsey & Company, a management consulting firm. 

 

In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy. 

 

Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.

 

Connect With ElliptiGO Online:

Official Website - Facebook - Twitter - Instagram - Private Facebook Group

COACH JENNY - EPISODE 40 - Let Your Mind Run with Deena Kastor

Deena Kastor is one of the world’s most extraordinary female athletes. Her career is earmarked by her groundbreaking 2004 Olympic Bronze Medal in the marathon in Athens, Greece, which shattered a 20-year medal draught for U.S. women in the event.  Yet, her accomplishments don’t stop there. Deena is currently the American Record Holder in the marathon (2:19:36) and half marathon (1:07:34) and has held American records in a distances from 5K to the marathon. 

Deena’s win at the 2005 Chicago Marathon was highlighted in the inspiring documentary, Spirit of the Marathon. Deena followed that momentum to win the 2006 London marathon which ranked her #1 in the world that year. In 2014 Deena set 5 world masters records in one race during the Philadelphia Rock ‘n’ Roll Half-Marathon. Deena has a reputation for bringing her very best self to the starting line while simultaneously inspiring excellence in everyone around her. She did just that with her new book, Let Your Mind Run, A Memoir of Thinking My Way to Victory.  You can’t help but shift your thoughts to the positive when reading her book. 

 

TIMELINE HIGHLIGHTS:

1:46   WRITING ‘LET YOUR MIND RUN’

8:16   PERSEVERANCE WHEN TEMPTED TO QUIT

13:24 HAVING PATIENCE WITH OUR DEVELOPMENT

14:43 STARTING A MINDFULNESS PRACTICE

20:29 EXCEDING EXPECTATIONS

21:42 RESPONDING TO FEAR WITH COURAGE

23:27 HOW MARATHON RUNNING TEACHES US TO DEAL WITH FEAR 

25:29 THE ROLE VISUALIZATION CAN PLAY FOR RUNNERS 

28:47 THOUGHTS WHILE RACING IN THE 2004 OLYMPICS

34:07 LEARNING FROM OUR INJURIES

40:42 NAVIGATING THE CHALLENGES OF PARENTHOOD

  

KEY TAKEAWAYS:

The principles that make us better athletes also makes us better human beings.

The importance of being critical without being judgmental. 

Shift from the negative to the positive whenever possible. 

There’s a difference between being fit and being healthy.

Meet your fears with courage.  

 

ADDITIONAL RESOURCES:

Let Your Mind Run: A Memoir of Thinking My Way to Victory

 

GUEST BIOGRAPHY:  DEENA KASTOR

I have been running since I was 11 years old and have learned over the years that there is no greater influence on success than the power of optimism. When we are positive, we master our physical potential. The power of our own thinking can open doors and elevate our performances. With optimism I have been able to pursue every goal, win medals, earn American and world records, but more importantly, I’ve been able to be resilient in the face of injury and falling short. Optimists are dreamers, believers and solution seekers. I believe that these lessons are universal and not running exclusive.

Connect With Deena Kastor Online:

Official Website - Facebook - Twitter - Instagram

 

COACH JENNY SHOW - EPISODE 39 - Strength Train Like Pro Runners with Jason Fitzgerald

Jason Fitzgerald is a USA Track and Field certified coach, 2:39 marathoner, and Men's Running Magazine's 2017 Influencer of the Year. Through the award-winning Strength Running blog, coaching programs, and podcast, he has helped tens of thousands of runners reach new personal bests since 2010. 

TIMELINE HIGHLIGHTS:

2:00 HOW INJURIES INFORMED JASON’S STRENGTH RUNNING PHILOSOPHY

4:59 JASON’S PRE-INJURY STRENGTH TRAINING REGIMEN

7:11 THE BENEFITS OF STRENGTH TRAINING FOR RUNNERS

11:43 HOW OFTEN SHOULD ONE STRENGTH TRAIN?

12:10 THE DO’S & DONT’S OF STRENGTH TRAINING FOR RUNNER

17:27 BALANCING STRENGTH & CARDIO TRAINING

19:26 STRENGTH TRAINING TO IMPROVE RUNNING PERFORMANCE 

20:34 HOW ELITE RUNNERS STRENGTH TRAIN TO IMPROVE PERFORMANCE

28:09  STRENGTH TRAINING FOR BEGINNER RUNNERS 

31:19. STRENGTH TRAINING WHILE TRAVELING 

33:52 BODY WEIGHT vs WEIGHT TRAINING ROUTINES

36:09 STRENGTH TRAINING FOR HALF MARATHONS

41:54 FAVORITE STRENGTH TRAINING SUCCESS STORIES

 

KEY TAKEAWAYS:

Injury prevention is the #1 reason runners should lift weights.

Strength training twice weekly for 45-60 min each delivers maximal benefits.

Running is an impact sport, it’s you vs the ground.

Runners don’t have to lift more than twice a week.

Lift weights AFTER you run, not before you run.

Take two minutes rest in-between each exercise.  

Strength training delays fatigue.

 

ADDITIONAL RESOURCES:

Jason’s Training Programs

Jason’s Full Strength Program

Jason’s Free E-mail Strength Training Series

Jason Fitzgerald’s ‘Strength Running Podcast’

 

GUEST BIOGRAPHY:  JASON FITZGERALD 

Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010.

Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons and marathons.

Jason also hosts of the Strength Running podcast, and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an instant Amazon bestseller.

Jason is the 2017 Men’s Running Influencer of the Year and my coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.

Connect With Jason Fitzgerald Online:

Official Website - Facebook - Twitter - Instagram

COACH JENNY - EPISODE 38 - SCOTT JUREK: North - Finding My Way While Running the Appalachian Trail with Scott Jurek

Scott Jurek is considered one of the greatest long distance runners of all time. He has claimed victories in nearly all of ultrarunning’s elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and the Western States 100-Mile Endurance Run, which he won a record seven times. 

 He is also the New York Times bestselling author of Eat and Run, has been prominently featured in countless publications, and is a star of the international  bestseller, Born to Run.

In 2015, Scott decided to mark the end of a 20-year career as a competitive runner by undertaking what would be his mind and body’s greatest test: establishing a new fastest known time (FKT) for running the entire length of the 2,189-mile Appalachian Trail. In order to set the record, he would run each and every day, rain or shine, for 46 days straight—NO days off—

While Scott ran, his wife Jenny who is also an accomplished ultramarathoner, led the support crew, an ever changing motley group of old friends and new acquaintances. In their book NORTH, Scott and Jenny chronicle their amazing journey.  

This is a conversation with Scott about his new book, this incredible adventure, retirement, and parenthood. Enjoy.

 

TIMELINE HIGHLIGHTS:

:01     WHEN DID YOU DISCOVER YOU WANTED TO BE A RUNNER?

3:01   THE COMMUNITY BETWEEN RUNNERS

6:24   RECORDING ‘NORTH’ AS AN AUDIOBOOK

7:25   WRITING THE BOOK ‘NORTH’

9:08   SCOTT’S MOTIVATION TO RUN THE 2,160 MILE APPALACHIAN TRAIL

13:20 TRAINING STRATEGY FOR THE APPALACHIAN TRAIL

20:09 PERSEVERANCE IN ADVERSITY

24:00 ANGELS ON THE TRAIL

27:35 CREWING CHALLENGES ON THE APPALACHIAN TRAIL

30:04 CRITICS ALONG THE APPALACHIAN TRAIL

34:22 HIKING vs RUNNING ON THE APPALACHIAN TRAIL

35:52 SCOTT'S FAVORITE PARTS OF THE APPALACHIAN TRAIL

37:05 SOURCES OF STRENGTH AND MOTIVATION TO ENDURE

45:05 WHAT WERE THE FINAL STAGES, HOURS, AND MILES LIKE?

48:04 HOW PARENTHOOD CHANGED SCOTT’S LIFE

 

KEY TAKEAWAYS:

The running community makes running both a solitary and social sport.

Northeast US trail runners face daunting natural challenges. 

Hike your own hike. Hike the way that works best for you.

Adventure is a metaphor for life.

 

ADDITIONAL RESOURCES:

Appalachian Trail (Wikipedia)

Appalachian Trail Maps

Appalachian Trail Conservancy 

 

BOOKS BY SCOTT JUREK:

Eat and Run: My Unlikely Journey to Ultramarathon Greatness

NORTH: A Memoir About Finding My Way While Running the Appalachian Trail

 

BOOK ABOUT SCOTT JUREK:

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

 

GUEST BIOGRAPHY:  SCOTT JUREK - BORN TO RUN:

Named one of the greatest runners of all time, Scott Jurek has become a living legend.  He has claimed victories in nearly all of ultrarunning’s elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and—his signature race—the Western States 100-Mile Endurance Run, which he won a record seven straight times. Scott has also taken the running world by storm with his 2015 Appalachian Trail speed record, averaging nearly 50 miles a day over 46 days—and the United States all-surface record in the 24-Hour Run with 165.7 miles: 6.5 marathons in one day. 

Off the trail, Scott is a New York Times-bestselling author for his memoir, Eat & Run, has been prominently featured in countless publications, and is a star of the international bestseller, Born To Run. 

More than just a champion, Scott is a true student and ambassador of the sport, known to stay at finish lines cheering until the last runner crosses. When not racing, he donates his time to many non profit organizations and is an avid volunteer in the areas of environmental conservation, fitness and health.

A passionate advocate for vegetarianism, he follows a 100% plant-based diet, which he credits for his endurance, recovery and consistent twenty year racing career. He believes that everyone can run an ultra and everyone can access their body’s innate capacity to heal. Through writing, public speaking, and consulting, Scott takes joy in encouraging people of all fitness levels to take the next step toward vibrant health.

Scott currently resides in Boulder, CO with his wife, Jenny, and newborn daughter, Raven.

Connect With Scott Jurek Online:

Official Website - Facebook - Twitter - Instagram

COACH JENNY - EPISODE 37 - ROXANNE HARLEY - THE EGOSCUE METHOD FOR POSTURAL THERAPY

 

Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body.  

 

TIMELINE HIGHLIGHTS:

0:45 ROXANNE HARLEY INTRODUCTION & BACKGROUND

8:29 THE EGOSCUE METHOD OF CHANGING POSTURE TO ALLEVIATE PAIN

11:46 THE IMPORTANCE OF MOVEMENT 

12:09 PHYSICAL FITNESS BETWEEN 50-80 YEARS OLD

14:21 EGOSCUE METHOD HISTORY 

21:17 WE ARE DESIGNED TO WALK  

23:28 POSTURE ANALYSIS PROCEDURE 

27:05 WHAT PAIN IS TELLING YOU

28:01 CASE STUDY - DOLORES (78 YRS OLD)

30:10 CASE STUDY - SUZANNE (40 YRS OLD)

33:48 HOW LONG FOR IMPROVEMENT TO BE SEEN?

36:01 CALMING ASPECTS OF THE EGOSCUE METHOD 

37:58 UTILIZING THE SELF-HEALING ASPECTS OF OUR BODY

42:05 MONITORING THE VERTICAL LOAD ON OUR BODIES

44:25 THE DANGER OF INACTIVITY 

46:50 HOW RUNNERS CAN IMPROVE THEIR POSTURE  

 

 

KEY TAKEAWAYS:

CHANGING YOUR POSTURE CAN ALLEVIATE PAIN

OUR BODY LOVES TO WALK, IT’S ONE OF ITS FAVORITE THINGS TO DO

THE MOST IMPORTANT TIME TO BE PHYSICALLY FIT IS BETWEEN 50-80 YEARS OLD.

STRENGTH, RANGE OF MOTION, AND BEING PAIN-FREE ARE ESSENTIAL TO WELLNESS

 

 

EGOSCUE EXERCISES:

Egoscue Static Extension 

Egoscue Cat Dogs 

Egoscue Downward Dog 

Egoscue Standing Arm Circles 

Egoscue Standing Elbow Curls 

Egoscue Spread Foot Forward Bend 

 

GUEST BIOGRAPHY:

Roxanne Harley - Posture Alignment Specialist - Egoscue Method

 

Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. I met Roxanne as part of an overall wellness assessment I had at Prestige Fitness in Tucson. I walked in thinking I was fine other than a little shoulder pain but quickly realized that my posture had really gotten out of alignment. 

 

Egoscue is a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. This is a conversation with Roxanne and it's about why posture alignment is important, how we fall out of alignment and how we can heal naturally using the Egoscue Method.

 

Connect With Roxanne Harley Online:

Egoscue - Prestige Fitness AZ

COACH JENNY SHOW - EPISODE 36 - TRAIL RUNNING WITH ULTRA-RUNNER ZAC MARION 

 

TIMELINE HIGHLIGHTS:

00:42  HOW ZAC BEGAN HIS JOURNEY INTO RUNNING

10:00 TRANSITIONING FROM SHORT DISTANCES TO MARATHONS

16:14 THE ULTRA RUNNING COMMUNITY   

22:07 THE MOST BRUTAL COURSE ZAC RAN

23:47 THE ABILITY TO ADAPT

26:29 FAVORITE TYPES OF GEAR & THE IMPORTANCE OF MUSIC 

32:25 STRATEGIES FOR 50K, 100K, AND 100 MILE RACES

39:31 FINDING THE RIGHT PAIR OF RUNNING SHOES

42:05 ADVICE FOR THOSE WHO WISH TO TRY MARATHONS OR TRAIL RUNNING

45:40 LATEST RESEARCH IN PHYSICAL THERAPY FOR RUNNERS 

49:32 ADVANCEMENTS IN FOOTWEAR FOR RUNNERS

53:14 GLUTE & CALF MUSCLE RESEARCH 

58:21 DESIGNING FOR ULTRA FOOTWEAR

1:02:28 LIGHTNING ROUND OF QUICK-ANSWER QUESTIONS

 

KEY TAKEAWAYS:

NO SINGLE TYPE OF FOOTWEAR IS RIGHT FOR EVERYBODY

EACH MUSCLE FIBER IS BUILT TO DO ONE THING IN ONE DIRECTION

STAND AT THE FINISH LINE IF YOU WANT TO GET MOTIVATED TO RUN

RUNING IS A ONE-LEGGED SPORT; DON’T HAVE BOTH LEGS ON GROUND AT THE SAME TIME 

 

Connect With Zac Marion Online: 

Facebook - Instagram

COACH JENNY - EPISODE 35 - BROOKE SCHOHL - THE ADVANCED SWEAT TEST

 

Brooke Schohl is a Registered Sports Dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona.  She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fuel plans for her clients.  

 

TIMELINE HIGHLIGHTS:

3:00 WHY SWEAT TESTS ARE IMPORTANT FOR ATHLETES 

5:00 HOW SWEAT TESTS ARE GIVEN

6:16 AGGREGATE SWEAT TESTS RESULTS

8:35 SWEAT RATE VS SWEAT/SODIUM CONCENTRATIONS

10:10 HYDRATION SUCCESS STORIES 

13:14 SODIUM LOSS SYMPTOMS 

15:24 WHAT SHOULD HIGH SODIUM SWEATERS DO?

17:32 DECODING SWEAT TEST RESULTS 

20:15 WHEN TO IMPLEMENT A SODIUM REPLACEMENT PLAN

22:11 HOW CLIMATE DIFFERENCES IMPACT HYDRATION STRATEGIES

25:25 SELF-TESTING YOUR SODIUM LEVELS

28:00 RACE vs TRAINING PRELOAD PROTOCOLS 

33:50 SODIUM CITRATE vs SODIUM CHLORIDE

36:47 HYDRATION TIPS FOR TRAINING IN ONE CLIMATE; PERFORMING IN ANOTHER

44:04 TOTAL HOURLY SODIUM REPLACEMENT NEEDS

46:44 FUELING MUSCLES FOR TRAINING & RACES 

48:41 METABOLIC EFFICIENCY FUELING  

52:14 BALANCING OUR INTAKE OF CARBS, PROTEIN, & FAT 

 

KEY TAKEAWAYS:

SWEAT TESTS MEASURE SWEAT/SODIUM CONCENTRATIONS

90% OF SWEAT TEST PARTICIPANTS ARE NOT CONSUMING ENOUGH SODIUM

WORKOUTS OVER 2-3 HOURS SHOULD HAVE A SODIUM REPLACEMENT PLAN  

SODIUM CITRATE IS AN ALKALINE; SODIUM CHLORIDE IS ACIDIC

 

WEBSITES & ARTICLES MENTIONED:

Fuel To The Finish - Official Website

Precision Hydration - Official Website

Take Precision Hydration’s Free Online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink:

 

GUEST BIOGRAPHY:

Brooke Schohl - Founder, Fuel to the Finish Endurance Nutrition Coaching

 

Brooke Schohl is a triathlete's dietitian who provides customized nutrition services for endurance athletes. Brooke is also a 3-time Ironman. She provide endurance athletes personalized nutrition plans/coaching that improve performance and overall health! Offerings include current diet assessment, specialized meal plans, and training/racing fuel and hydration plans.

 

Connect With Brooke Schohl Online:

Official Website - Twitter - Facebook - Instagram - Linked-In Profile

EP/34 - How to Hydrate for Optimal Health and Performance with Sports Scientist Andy Blow

 

Coach Jenny and Andy Blow the founder of Precision Hydration discuss the essential role hydration plays in the life of athletes. Recommendations and strategies for how to properly hydrate and fuel for marathon runners and Ironman competitions are explored along with important information on how athletes should recognize and cater to their unique hydration needs.

 

TIMELINE HIGHLIGHTS:

 

4:26 TRAINING PROGRAMS FOR F1 DRIVERS

6:02 HYDRATION PACKS FOR F1 DRIVERS

7:47 THE IMPORTANCE OF HYDRATION

9:38 STARTING THE PRECISION HYDRATION COMPANY

10:38 HOW MUCH HYDRATION IS APPROPRIATE? 

12:51 WHY IS SODIUM SO IMPORTANT?

20:36 HOW ATHLETES DETERMINE HYDRATION & SODIUM NEEDS

23:23 SEASONAL VARIATION IN HYDRATION

24:56 HYDRATION GOAL SETTING

28:09 HOW THIRST WORKS

32:20 WHEN THIRST CUES FAIL ATHLETES

34:54 PROFESSIONAL HYDRATION ASSESSMENTS

37:45 GENETIC ASPECTS OF SODIUM CONCENTRATION

39:58 HYDRATION PRELOADING

41:58 HYDRATION RECOMMENDATIONS

44:11 HYDRATION STRATEGIES

47:42 HYDRATION FOR MARATHON RUNNERS

49:04 FUELING FOR AN IRONMAN

59:35 FUELING & HYDRATION NEEDS DEFINED

54:42 CRAMP REDUCTION STRATEGIES

59:28 RECOGNIZING OPTIMAL HYDRATION

1:00:44 ADJUSTING HYDRATION STRATEGIES AS ATHLETES AGE

1:04:19 HOW MENSTRUATION IMPACTS HYDRATION

1:07:57 DRINKING ALCOHOL BEFORE A RACE?

 

KEY TAKEAWAYS:

- Hydration needs are unique to the individual

- Hydration strategies should change as athletes age

- Primary needs for fueling and hydration are water, salt, and sugar (calories).

 

SPECIAL OFFER: 

Use the code COACHJENNY to receive a free box/tube of Precision Hydration. Simply add the COACHJENNY code at check out at PrecisionHydration.com to receive up to $13.99 of product to test on your next training workout (shipping rates apply).

 

WEBSITES & ARTICLES MENTIONED:

 

Precision Hydration - Official Website

 

Take the free online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink.

 

Why sodium is important to perform at your best.

 

How to start hydrated and why that’s so important.

 

Why athletes cramp up and how to avoid it.

 

 

GUEST BIOGRAPHY:

 

Andy Blow

Founder, Precision Hydration

 

Andy Blow has a few top 10 Ironman and 70.3 finishes and an Xterra World Age Group title to his name. He founded Precision Hydration to help athletes solve their hydration issues. He has a degree in Sport and Exercise Science and was once the Team Sports Scientist for Benetton and Renault F1 teams.

 

Connect With Andy Blow Online:

Official Website - Twitter Profile - Facebook - Instagram - LinkedIn Profile